Legs · Dumbbells
Dumbbell Front Squat
The dumbbell front squat is a compound leg movement that places extra emphasis on the quadriceps and core due to the anterior load placement. It suits lifters of all experience levels and fits well as a primary or secondary strength exercise in a lower-body session.
How to do it
- Hold a dumbbell in each hand at shoulder height, palms facing inward, and elbows pointing forward.
- Stand with your feet shoulder-width apart and your toes slightly turned outward.
- Keeping your chest upright and core engaged, bend your knees and push your hips back to lower into a squat.
- Continue lowering until your thighs are parallel to the floor or as far as your mobility allows.
- Press through your heels to return to the starting position, keeping the dumbbells stable at shoulder height.
- Repeat for the desired number of repetitions.
Common mistakes
- Dropping your elbows shifts the dumbbells forward, forcing your upper back to round and pulling your torso out of alignment.
- Letting your heels rise off the floor places excessive shear stress on the knee joints and compromises balance.
- Allowing your knees to cave inward during the ascent reduces glute activation and strains the knee ligaments.
- Cutting the depth short limits the range of motion and diminishes quadriceps development.
Tips
- Actively drive your elbows up and forward throughout the entire repetition to keep your torso upright.
- Brace your core with a deep belly breath before descending to stabilize your spine under the front-loaded weight.
- Distribute your body weight evenly across the whole foot, pressing through the midfoot and heel as you rise.
Sets and reps
For building leg size and strength, perform 3 to 4 sets of 8 to 12 reps, resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the dumbbell front squat easier on the lower back than a back squat?
Yes, holding the weights in front forces a more vertical torso, which significantly reduces compressive and shear forces on the lumbar spine.
Can you rest the dumbbells on top of your shoulders?
Resting the back head of each dumbbell lightly on your shoulders is completely fine and helps reduce grip and arm fatigue during heavier sets.
